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Wednesday

Nefarious Fitness and Performance – NF METCONWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 10 Calf Raises 10 Good Mornings 10 Alt. Plank Shoulder Taps Into… 3 SETS (:20 ON/:10 OFF) Single Unders Into… 3 SETS (:20 ON/:10 OFF) Burpees* *Start with an Up Down on the...

Wednesday

Nefarious Fitness and Performance – NFXWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 30 Jumping Jacks 5 Inch Worms + Push-Up 5/5 DB Deadlifts 5/5 DB Upright Rows Into… AMRAP x 4 MINUTES 30 Alt. DB Toe Taps 5 Up-Downs Over DB 5/5 DB Power Cleans 20 Mountain...

Tuesday

Nefarious Fitness and Performance – NF METCONWarm-upWarm-up (No Measure)2 ROUNDS 1:30 Cardio of Choice @ Moderate Pace 8/8 Single Leg Box Squats 16 Alt. Plank Shoulder Taps Into … 2 ROUNDS 1:00 Cardio of Choice @ Hard Pace 8/8 Lateral Box Step-Ups w/Slow Descent...

Tuesday

Nefarious Fitness and Performance – NFXWarm-upWarm-up (No Measure)2:00 Bike/Row @ Easy Pace Into… EMOM x 4 MINUTES MIN 1 – 12 Samson Lunges + Max Step-Ups MIN 2 – 6 Inchworms & Push-Up + Max Alt. Shoulder Taps Into… EMOM x 4 MINUTES MIN 1...

Whanganui Rugby

Nefarious Fitness and Performance – SPORTS TRAININGWarm-upStrengthSquat (No Measure)4 – 2 – 2 – 2 Goal – PowerBetween Sets – Max Height Box JumpConditioning5 Rounds For Time (In Pairs) (No Measure)500m Row 3 Min Rest between...